This weekend was entertaining. After doing the Saturday gymnastics WOD, my back was very unhappy with me. We then sat in howling wind for Mickey’s soccer game and drove to the Denver Tech Center to cheer on AJ’s team, though she wasn’t playing. My body wasn’t a happy place for a while.
Sunday I ate too much (fat & happy), watched football, and got some writing done, then drove to the Denver airport to pick up Ev. Got home about 12:30 this morning.
Did that mean that I would be smart and skip crossfit this morning? Hell no. It’s Monday. Gotta go!
Got everybody else up, moving, and on their way. Worked a bit. And then headed to crossfit.
Today’s workout was… overhead all day. How was my cranky body going to handle that, I wondered? The answer came during the warm-up… some parts better than others.
Thankfully I was not alone. Coach Drea had Nicole, Todd & Melissa, Connie, and Logan this morning. 🙂
We did some shoulder mash (it was a midnight smash! we did the mash…), some light windmills (I left the plates on the floor), some prone PVC passthroughs, some sky reaches, couch stretch, and some overhead squats with a plate before going through the movements for today:
- Overhead Squats
- Snatch Balance
- Hanging Squat Snatch
We warmed up all of these with a PVC pipe first and then found a friendly squat rack to set up with an empty barbell and some weights. Before long, we were off and running.
- Overhead Squat 5-5-5
- Snatch Balance 3-3-3
- Hang Squat Snatch 1-1-1
Now we did OHS a few weeks ago (OHS x5) and I stayed pretty low on weight, starting at 95# and going down to 85#. Though it was a rough start this morning, wasn’t sure where I’d end up, so I started low again and worked my way up.
- 5x 65# OHS (felt good, but felt like my knees were going forward))
- 5x 85# OHS (still felt good)
- 5x 115# OHS (all felt good but the middle one)
That was 20# heavier than just a few weeks ago and it felt pretty good. Who knows where my 1RM will be if we try that again? My old 1RM is 145# and after doing five decent OHS at 115# I’m sure I can do 135# and probably match 145#, if not exceed it.
Then we did the Snatch Balance…
- 75# x3
- 95# x3 (kinda ugly)
- 95# x3 (a bit better)
And finally the hanging squat snatches:
- 75# x1 (was one of those “OMG, what did I just do lifts” where it felt awkward the whole way)
- 75# x1 (much better)
- 95# x1 (not awful, but my feet went way wide on the jump)
I’ll take that all the way to the bank.
Here’s the funny. I didn’t start feeling the bruises on my thighs from the pullovers on Saturday until I started doing the hang squat snatch. And was “yup — they’re there!” And I was feeling my abs from all the planks and toes-to-bar work and everything on Saturday.
It’s always fun to see what you’ve done to yourself two days after the fact. 🙂
Anyway… Great work everybody! And thanks Drea for a fun class!